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BoostcampPNG

Bakimaxxing 4 day split

by Kikito L.
9 athletes joined

Program Description

Grow huge muscles like Baki senpai

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 04:48
  • Last Edited
    Dec 13, 2024 02:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Incline Chest Fly (Dumbbell)
3
8-15 reps
-
3
Chest Press (Machine)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2B
Standing Calf Raise
3
6-10 reps
-
3A
Chest Fly (Dumbbell)
3
10-15 reps
-
3B
Decline Crunch (Weighted)
3
6-15 reps
-
4A
Bicep Curl (EZ Bar)
3
6-10 reps
-
4B
Tricep Pushdown (Cable)
3
8-12 reps
-
5A
Incline Curl (Dumbbell)
3
8-15 reps
-
5B
French Press
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4-6 reps
-
1B
T-Bar Row
4
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
4-6 reps
-
1B
T-Bar Row
4
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
4-6 reps
-
1B
T-Bar Row
3
5-10 reps
-
2
Lat Pulldown
3
8-12 reps
-
3A
Lateral Raise (Dumbbell)
4
8-15 reps
-
3B
Pullover (Dumbbell)
3
10-15 reps
-
4
Reverse Pec Deck
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
-
2
High Bar Squat (Barbell)
3
4-6 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
3
8-15 reps
-
5A
Leg Press Calf Raises
5
8-15 reps
-
5B
Lying Leg Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-6 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-15 reps
-
4A
Leg Press Calf Raises
3
8-15 reps
-
4B
Leg Raise (Captain's Chair)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
4
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Decline Sit Up (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
4
6-10 reps
-
1B
Pull-Up (Weighted)
4
6-10 reps
-
2
Deadlift (Barbell)
3
4-6 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
4
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Decline Sit Up (Weighted)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
-
2A
Bench Press (Dumbbell)
3
6-10 reps
-
2B
Chest Supported Row (Dumbbell)
3
6-10 reps
-
3
Lateral Raise (Cable)
4
8-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-15 reps
-
4B
Tricep Extension (Dumbbell)
3
8-15 reps
-
5A
Leg Curl
3
8-15 reps
-
5B
Abs Crunch (Machine)
3
8-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
8-15 Reps
-
3
Chest Press (Machine)
3 Sets
10-15 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
4B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
-
5B
French Press
3 Sets
8-15 Reps
-
Day 2
1A
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
1B
T-Bar Row
4 Sets
5-10 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
4
Reverse Pec Deck
3 Sets
8-15 Reps
-
Day 3
1
Leg Curl
3 Sets
6-10 Reps
-
2
High Bar Squat (Barbell)
3 Sets
4-6 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
8-15 Reps
-
5A
Leg Press Calf Raises
5 Sets
8-15 Reps
-
5B
Lying Leg Raise
5 Sets
8-20 Reps
-
Day 4
1A
Dip (Assisted)
4 Sets
6-10 Reps
-
1B
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
2
Deadlift (Barbell)
3 Sets
4-6 Reps
-
3
Lateral Raise (Cable)
4 Sets
8-15 Reps
-
4A
Preacher Curl (Dumbbell)
4 Sets
8-15 Reps
-
4B
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
-
5A
Hyperextension
3 Sets
8-12 Reps
-
5B
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
-